Thorsday – Met-Con get it on

 In Crossfit

CrossFit Cirencester – MET-Con

View Public Whiteboard

The Warm Up (No Measure)

Jumping Jacks – to the sides, then front to back.

Lunges – Elbow to ankle, then which way to the beach?

Keith Lemon

Speed Skaters with wide stance

Special Inchworms

Wax on/ wax off

Special Shakeira

Russian Baby Maker

Conditioning

Three sets of:

Strict Dumbbell Shoulder Press x 8 reps @ 2111

Rest 60 seconds

Bent-Over Barbell Row x 8 reps @ 2011

Rest 60 seconds

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

15/10 Calories of Assault Bike

or 20/15 Cal Ski/Row

30 Russian Kettlebell Swings

General Warm Up (No Measure)

Tack & Floss then:

10-15 reps

Wrist Circles

Elbow Circles

Shoulder Circles

Shoulder Taps

Shakiera

Shoulder Taps & Lat Flex

Dynamic Hug

Sgt Slaughter Arms

Torso Rotation

Hip Circles

Ankle Circles

Iron Cross

Scorpion

Monkey Pose

Spider

Russian Baby Makers

Cossaks

Leg Swings

Recent Posts